How To Navigate The Indian Fried Foods And Diabetes Epidemic

16 अक्टूबर, 2024
अपडेट की तारीख: 21 अक्टूबर, 2024
4 मिनट में पढ़ें

Key Takeaways

In India, many people either suffer from diabetes or are at a pre-diabetic stage.
Fried food is high in fat content and causes inflammation and insulin resistance, thereby increasing the risk of diabetes.
Switching from fried to healthier foods using methods like stir-frying, roasting, and baking can help avoid these complications.

Fried foods are a popular part of Indian cuisine, known for their rich taste and cultural significance. समोसा, kachori, wada, और पकौड़ा are a few popular Indian deep-fried dishes consumed on special occasions. However, consuming fried foods poses a high risk for diabetes and other health conditions. India is infamously known as the diabetes capital of the world. According to a groundbreaking clinical trial, these popular foods play a significant role in fuelling this health crisis.

इनके बारे में जानें:

The diabetes epidemic in India
How does fried food cause Diabetes?
The impact of fried food on health
How to switch from fried foods to healthier foods?

The diabetes epidemic in India

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In India, an estimated 77 million people above the age of 18 years are suffering from diabetes (type 2), and nearly 25 million are at a pre-diabetic stage (at a higher risk of developing diabetes in the near future). More than half the people with diabetes in India are unaware of their condition.

Diabetes can lead to serious health complications, including साथ ही आ सकते हैं हार्ट अटैक, strokes, kidney failure, and blindness. One of the main factors that has contributed to the diabetes epidemic in India includes a rapid change in diet, with more fried food consumption and an unhealthy diet.

How does fried food cause diabetes?

There is a strong link between fried foods and diabetes.

High calorie and fat content

Fried foods can increase the risk of type 2 diabetes:

They are often coated with breadcrumbs and then fried, which adds carbohydrates, calories, and unhealthy fats to the food, leading to weight gain that can worsen type 2 diabetes.
They are often cooked in processed vegetable or seed oils, which, when heated, can contain trans fats, which are linked to many health problems, including diabetes.
When reused, oil becomes rancid and absorbs more into the food. This can contribute to higher cholesterol, blood pressure, weight gain and increased diabetes risk.

Inflammation

Inflammation occurs when the body releases chemicals in response to an injury or infection. When we fry or grill foods, we create oxidative stress. This condition occurs when the body has too many unstable molecules called free radicals and insufficient antioxidants to neutralize them, which promotes inflammation. Chronic inflammation is linked to many health conditions, including diabetes.

Insulin resistance

Insulin resistance occurs when the body’s cells become less responsive to insulin, making it harder to manage blood sugar. The pancreas produces more insulin to compensate, but if it can’t keep up, blood sugar levels rise. Fried foods can contribute to insulin resistance and type 2 diabetes by:

Causing weight gain
Creating harmful compounds called Advanced Glycation End products (AGEs) that can lead to chronic inflammation, insulin resistance and, over time, diabetes.

The impact of fried food on health

Here’s how fried food impacts your health.

Weight gain and obesity

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An association exists between fried food consumption and weight gain and obesity. The nutrient composition of food can be changed under high temperatures, generating more trans-fat, which increases weight and obesity risks. The body stores fat, especially saturated and trans fats, which can lead to plaque build-up in the arteries.

Increased risk of heart disease

Fried foods, high in saturated fat and trans fat, promote plaque build-up in arteries that can put you at risk for coronary artery disease, heart failure, heart attack, and stroke. According to a study in India, people who consume deep-fried food have an increased risk of Coronary Artery Disease (CAD).

Other health complications

Fried foods can put you at a higher risk of developing:

Indigestion, heartburn, and other digestive problems
Anxiety and depression if exposed to acrylamide (a chemical formed in some foods during high-temperature cooking processes)
Weakened gut microbiome or the composition of good bacteria in the gut
टाइप 2 डायबिटीज

How to switch from fried foods to healthier foods?

Switching from fried to healthier foods can be difficult at first but is perfectly doable and worthwhile in the long run.

Try cooking food using methods like sautéing, stir-frying, grilling, roasting, baking, steaming, pan-frying, air-frying or oven-frying at hot air or high temperatures to cook food with little to no oil.
Use skim or non-dairy milk, low-fat or part-skimmed cheeses, non-fat or Greek yoghurt, or skimmed sherbet instead of cream cheese, sour cream, or ice cream.
Replace burgers from fast-food joints with home-cooked, healthier versions using lettuce and whole grain buns.
Try oven-baked potatoes as an alternative to fries.
Make Italian thin-crust pizza at home using store-bought or homemade dough with healthy tomatoes, vegetables, and lean meats. Use cheese lightly to minimize the grease.
Try crispy baked kale or lightly salted green beans when you crave salty snacks like potato chips.
If you want something sweet, try a smoothie, whole grain muffin with fruit or nuts, baked apple chips, or a piece of fruit.

The connection between fried foods and diabetes cannot be ignored. So, ensure that you stay away from fried foods. Eat healthy to counter diseases like diabetes and support your long-term well-being.

संक्षिप्त विवरण

Fried foods constitute a big part of the Indian diet. Their connection with diabetes is undeniable. Prioritize switching to healthier options like skimmed milk, whole grain buns, and oven-baked potatoes cooked using methods like grilling, steaming, or oven-frying.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on पोषण, फिटनेस, सचेतन, और लाइफस्टाइल से जुड़ी बीमारियां like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

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